Mediterranean Hummus

The Healthy Hummus Recipe

A earthenware dish sits filled with Mediterranean hummus

Spanish Tapas | Mediterranean Recipe | One-Pot | Gluten-Free | Easy Tapas Recipe | Healthy Snack | Dairy-Free | No Cooking | Vegan | Vegetarian | Made in 10-Minutes

When it comes to healthy and tasty tapas recipes, Mediterranean hummus will likely be at the top of your list. It’s super healthy and super easy to make and the only equipment you’ll need is a blender or nutribullet. 

With just 8 easy-to-find Mediterranean ingredients, this healthy hummus recipe can be whipped up in just 10 minutes and makes the perfect tapas or side dish for any occasion.

Serving:

Tapas for 3

Ready in:

10 Minutes

Skill level:

Easy

Serve with:

Fresh bread

ingredients laid out to make Mediterranean Hummus

Ingredients needed to make healthy Mediterranean Hummus

  • Chickpeas (called garbanzos in Spanish)
  • Tahini
  • Garlic
  • Extra virgin olive oil
  • Lemon juice
  • Water
  • Sea salt
  • Spanish smoked paprika.

What is Mediterranean hummus?

Mediterranean hummus recipes do not differ that greatly from hummus recipes from the Middle East. The main difference between Mediterranean hummus and Hummus recipes from the Middle East is the spices used

Both are made with chickpeas, and Mediterranean hummus is typically made with tahini (sesame paste), olive oil, lemon juice, and spices such as paprika and cumin. Some hummus recipes also call for the use of pepper, cilantro, or even pine nuts.

Hummus Origin

Although no exact location can be deciphered, hummus is thought to have originated in The Middle East where ​​the word hummus literally means ‘chickpea’ in Arabic. Hummus as a recipe was first documented in Egypt in the 13th Century. Sometime after, the humble hummus recipe then made its way into the Mediterranean through Greece and Turkey before spreading into other Mediterranean countries including Spain. 

Nowadays, chickpeas are a staple of The Middle Eastern and Mediterranean diet and you’ll find them in plenty of recipes.

Healthy Hummus Recipe

Hummus is packed full of healthy ingredients that offer a vast number of health benefits.

  • Chickpeas help control blood sugar levels, aid with digestion, are high in dietary fiber, and are said to lower cholesterol. They’re also packed full of calcium, magnesium, fiber, and other nutrients that your body (and mind) need to stay healthy. 
  • Extra virgin olive oil contains loads of antioxidants, is rich in monosaturated fats (the good fat), plus has also been linked to reducing the risk of strokes, and heart disease. Olive oil also reduces the risk of type 2 diabetes and can also be used to assist weight loss along with a balanced and healthy diet. 
  • Tahini is highly nutritious and just one tablespoon (around 15 grams) contains around 90 calories, 3 grams of protein, 8 grams of fat, and 3 grams of carbohydrates. Tahini is also an excellent source of phosphorus, Vitamin B6, and Manganese, all of which your body needs for good bone health and energy production.
  • Smoked paprika (pimentón in Spanish) is high in antioxidants and is said to improve immunity and alleviate gas or intestinal discomfort. Paprika also lowers the risk of heart disease, stroke, and cancer.
A platter sits with some Mediterranean Hummus, green olives, lemon, and parsley

How to make hummus

Hummus is by far one of the easiest tapas recipes to make and can be made with a blender or nutribullet in about 10 minutes flat. 

All you really need to do (when using store-bought chickpeas in a jar) is add the wet ingredients, buzz it all in the blender for a few minutes, then add spices and chickpeas until you get the desired creamy hummus texture. And. That’s. It! You’re now a Mediterranean hummus Masterchef! Boom! 

Well, almost.

There are a few tried and tested methods for making the best hummus possible, and we’ve got a couple of tips to help give you the best hummus recipe that’s healthy and packed full of flavor! 

Best chickpeas to use

We prefer to use store-bought chickpeas that come in a jar: They’re cheap and it’s much faster than using dry chickpeas that require soaking. 

For this hummus recipe, we don’t bother to peel the chickpea skins, but before we use the chickpeas, we give them a good rinse in a colander under some fresh cold water. Once they’re cleaned, you’re good to go! 

Using dry chickpeas

Dried chickpeas are the cheapest way to buy them and usually come in various sized bags at most supermarkets. They pretty much last forever (almost) in their dried version and can be great to whip out when you need them in the quantity required. 

The good news is that if you use soaked dried chickpeas, they’ll yield a smoother more creamy result when making hummus. The one downside of dried chickpeas is you’ll need to ‘prepare’ them which takes some time so if you’re in a hurry, grab some pre-cooked chickpeas. 

To prepare dried chickpeas for any recipe, follow the steps below;

  1. Add the dried chickpeas to a large bowl or container (they’ll double in size when soaked)
  2. Cover with double the amount of fresh cold water for chickpeas. 
  3. Cover with kitchen film or a lid and soak for around 8-10 hours (or overnight).
  4. Once soaked, drain any excess water and rinse chickpeas in a colander.
  5. Add chickpeas to a large saucepan with some water and boil for 45 minutes. 
  6. Drain water and allow to cool before use. 

Best tahini to use for hummus

Despite all tahini containing just 1 ingredient (ground sesame seeds), organic tahini is always richer in flavor and is usually more runny and creamy compared to other non-organic options. 

How to make smooth hummus

The trick to making the best hummus is also about consistency, and there’s really a Goldilocks zone when it comes to hummus. If you make it too runny, it’s too hard to spread, if it’s too thick, it’s too hard to spread. 

Aim for a smooth and creamy hummus that doesn’t have any hard bits or lumps. 

The best way to make smooth and creamy hummus? That’s an easy one: use a good blender or food processor. 

In the olden days, hummus was made by hand, crushing the chickpeas and blending the ingredients in a large mortar with a pestle. That all sounds great for about the first 15 minutes until your forearms start aching, thereafter it’s not so fun. 

Unless you’ve got arms of steel and an hour of free time, we suggest using a blender!

An earthenware bowl sits filled with Mediterranean hummus that's is topped with olive oil and some paprika

What can I mix with Hummus?

Hummus is a diverse recipe that can either be served on its own with a few slides of fresh bread or it can be served up and spread on wraps and sandwiches. Hummus is a great (and very healthy) substitute for mayonnaise, butter, or other sandwich spreads. 

Fresh veggies such as carrots, broccoli, and peppers also work a treat with hummus dips and look great when served as a hummus dipping platter. 

Mediterranean hummus toppings

If you’re looking to jazz up your hummus offerings for a party or tapas night, then adding some toppings is a great way to not only make your hummus look more visually enticing, but also add some great textures and flavors. 

Topping ideas;

  • Toasted nuts (pine nuts, pistachio, or cashew nuts all work great)
  • Sea salt and olive oil (a classic topping throughout the Med!)
  • Olives (Seeds removed and chopped fine)
  • Roasted red pepper
  • Raisins or sultanas
  • Chorizo 
  • Chili flakes (or thinly sliced fresh chili)
  • Goats cheese

Equipment Needed

  • a blender or nutribullet
  • a wooden spoon

Ingredients

For the hummus

  • 1 cup of chickpeas drained and rinsed
  • 4 tablespoons of tahini 
  • 4 tablespoons of extra virgin olive oil
  • 1-2 tablespoons of lemon juice (around half a lemon)
  • ½ tsp of sea salt
  • 1 tsp of smoked paprika (pimentón)
  • Water (to get the desired texture)

For the hummus toppings

  • Drizzle of extra virgin olive oil
  • Pinch of flaked sea salt
  • Chili flakes (optional)
  • A dash of smoked paprika

Step-by-step recipe guide

Note: We use pre-soaked chickpeas for this recipe. If you’re using dried chickpeas, check the notes above for preparation info. 

Step 1 – Prepare the hummus

  • First, add all the wet ingredients (tahini, olive oil, lemon juice) to a blender and buzz for a minute until they are combined. 
  • Next, add the smoked paprika and slowly add some chickpeas a little at a time, and buzz for 30 seconds each round (checking the consistency as you go) 
  • Between rounds, use a wooden spoon to move the sticky hummus mixture around in the blender (be sure to switch the blender off first!). 
  • Buzz in 30-second rounds for around 5 minutes or until your hummus is smooth. Aim for a smooth and even consistency that’s easy to spread. 

Note: If your hummus looks too thick, add a little water or olive oil. If it’s too thin and runny, add some more chickpeas. 

  • Season to taste.

    Step 2 – To serve

    • Use a spoon to add the blended hummus to a small bowl and garnish with a splash of olive oil, a sprinkle of smoked paprika, and flakes of sea salt. 
    • Optionally, add your toppings of choice and serve.
    An earthenware bowl sits filled with Mediterranean hummus that's is topped with olive oil and some paprika

    Tips and FAQs

    Is hummus healthy?

    Yes, hummus is packed full of vitamins and nutrients that are part of the Mediterranean diet (you can find more about the Mediterranean diet here)

    Is Mediterranean hummus easy to make?

    Super easy, it takes just 10 minutes with a blender and required no other cooking. 

    How long does homemade hummus last?

    Store your hummus in an airtight container in the fridge and it’ll last up to 5 days. 

    Can hummus be stored frozen?

    Yes, storing hummus in the freezer works fine and will last up to 3 months frozen in an airtight container. To thaw, simply leave at room temperature for around 1-2 hours before serving. 

    How to make smooth hummus?

    Use a blender or food processor to get the best results. If you find your hummus is lumpy, stir occasionally with a spoon between buzzing with a blender. Add a splash of olive oil or water if it’s too thick or lumpy. 

    Serving tips

    Serve with some pieces of fresh bread or flatbread. Optionally, serve your homemade Mediterranean hummus with a selection of sliced vegetables such as carrots, red pepper, or broccoli florets.

    Looking for some other chickpea inspiration?

    Check out this other recipe.

    Spinach with Chickpeas / Espinacas con garbanzos (Vegan)

    A long green plate of spinach with chickpeas sits on a rustic chopping board with a few slices cut from a white laof of bread

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    A small earthenware dish sits filled with Mediterranean Hummus and garnished with some paprika and olive oil

    Mediterranean Hummus - The Healthy Hummus Recipe

    Byron
    When it comes to healthy and tasty tapas recipes, Mediterranean hummus will likely be at the top of your list. It’s healthy and super easy to make and the only equipment you’ll need is a blender or nutribullet.
    With just 8 easy-to-find Mediterranean ingredients, this healthy hummus recipe can be whipped up in just 10 minutes and makes the perfect tapas or side dish for any occasion.
    5 from 7 votes
    Prep Time 10 mins
    Cook Time 0 mins
    Total time: 10 mins
    Total Time 20 mins
    Course appertizer, healthy, starter, tapas
    Cuisine Authentic Spanish recipe, Mediterranean, spanish, Tapas
    Servings 3 tapas
    Calories 377 kcal

    Equipment

    • Blender (or Nutribullet)

    Ingredients

    • For the hummus
    • 1 cup of chickpeas drained and rinsed
    • 4 tablespoons of tahini
    • 4 tablespoons of extra virgin olive oil
    • 1-2 tablespoons of lemon juice around half a lemon
    • ½ tsp of sea salt
    • 1 tsp of smoked paprika pimentón
    • Water to get the desired texture
    • For the hummus toppings
    • Drizzle of extra virgin olive oil
    • Pinch of flaked sea salt
    • Chili flakes optional
    • A dash of smoked paprika

    Instructions
     

    Note: We use pre-soaked chickpeas for this recipe. If you’re using dried chickpeas, check the notes above for preparation info.

      Step 1 - Prepare the hummus

      • First, add all the wet ingredients (tahini, olive oil, lemon juice) to a blender and buzz for a minute until they are combined.
        4 tablespoons of tahini, 4 tablespoons of extra virgin olive oil, 1-2 tablespoons of lemon juice
        A close up shot of wet ingredients in a blender
      • Next, add the smoked paprika and slowly add some chickpeas a little at a time, nd buzz for 30 seconds each round (checking the consistency as you go)
        1 tsp of smoked paprika, 1 cup of chickpeas drained and rinsed
        A close up shot of ingredients in a blender
      • Between rounds, use a wooden spoon to move the sticky hummus mixture around in the blender (be sure to switch the blender off first!).
        For the hummus
        A close up shot of ingredients in a blender
      • Buzz in 30-second rounds for around 5 minutes or until your hummus is smooth. Aim for a smooth and even consistency that’s easy to spread.
        Note: If your hummus looks too thick, add a little water or olive oil. If it’s too thin and runny, add some more chickpeas. Season to taste.
        A close up shot of ingredients in a blender

      Step 2 - To serve

      • Use a spoon to add the blended hummus to a small bowl and garnish with a splash of olive oil, a sprinkle of smoked paprika, and flakes of sea salt.
        Optionally, add your toppings of choice and serve.
        For the hummus toppings
        An earthenware bowl sits filled with Mediterranean hummus thats is topped with olive oil and some paprika

      Video

      Notes

      Tips and FAQs

       

      Is hummus healthy?

      Yes, hummus is packed full of vitamins and nutrients that are part of the Mediterranean diet (you can find more about the Mediterranean diet here)

      Is Mediterranean hummus easy to make?

      Super easy, it takes just 10 minutes with a blender and required no other cooking. 

      How long does homemade hummus last?

      Store your hummus in an airtight container in the fridge and it’ll last up to 5 days. 

      Can hummus be stored frozen?

      Yes, storing hummus in the freezer works fine and will last up to 3 months frozen in an airtight container. To thaw, simply leave at room temperature for around 1-2 hours before serving. 

      How to make smooth hummus?

      Use a blender or food processor to get the best results. If you find your hummus is lumpy, stir occasionally with a spoon between buzzing with a blender. Add a splash of olive oil or water if it’s too thick or lumpy. 

      Serving tips

      Serve with some pieces of fresh bread or flatbread. Optionally, serve your homemade Mediterranean hummus with a selection of sliced vegetables such as carrots, red pepper, or broccoli florets.

      Nutrition

      Serving: 100gCalories: 377kcalCarbohydrates: 22.8gProtein: 7.5gFat: 30.5gSodium: 575mgPotassium: 243mgFiber: 5.7gSugar: 0.3gCalcium: 112mgIron: 3mg
      Keyword 10-minute recipe, Easy Hummus, easy recipe, easy to make, Hummus, Mediterranean hummus, Spanish tapas, tapas